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Swamp City WOD – Sat, Jan 20

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

50ft Sled Push (empty)

10 Single Arm Dumbbell Push Press (each)

10 Jumping Air Squats

2. Workout Prep

2 sets:

25ft Sled Push (increase weight)

3 Handstand Push-ups

Workout

Gala (3 Rounds for time)

Freedom (RX’d)

Teams of 2

3 sets (each/1:1)

15-10-5

Handstand Push Ups

*50ft Sled Push (4×45/3×45) (Or 25ft Dumbbell Front Rack Walking Lunge (50s/35s)) after each set of Handstand Push-ups*

(KG conv: Sled 80/60, DBs 22.5s/15s)

Independence

Teams of 2

3 sets (each/1:1)

12-8-4

Handstand Push Ups

(50ft Sled Push (3×45/2×45) (Or 25ft Dumbbell Front Rack Walking Lunge (35s/25s)) after each set of Handstand Push ups)

(KG conv: Sled 60/40, DBs 15s/10s)

Liberty

Teams of 2

3 sets (each/1:1)

15-10-5

Dumbbell Push Press (light)

(50ft Sled Push (2×45/1×45) (Or 25ft Walking Lunge, unweighted) after each set of Handstand Push ups)

(KG conv: Sled 40/20))

Target time each set: 3 – 3:30

Time cap each set: 4 minutes

Total workout cap: 24 minutes

Gymnastics/Core

Gymnastics: Core Conditioning (Day 2) (Checkmark)

Advanced:

Every minute on the minute for 6 minutes

14 Alternating V Ups

Intermediate:

Every minute on the minute for 6 minutes

12 Alternating V Ups

Novice:

Every minute on the minute for 6 minutes

8-10 Alternating V Ups

Strength/Accessory

Mayhem Mini-Pump – Lower Body Push/Pull (Checkmark)

4 Rounds

10 Elevated Heel Goblet Squat

10 Barbell Romanian Deadlift @ moderate weight – maintain quality

30 yd DB Walking Lunges @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Cooldown/Mobility

Mobility (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)

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